5 Small Ways to Boost Your Energy During a Busy Day
We all have moments where we feel low-energy or fatigued, but small steps can help us reset.
It’s only natural to have certain times of the day (or entire days altogether) where you feel low-energy and sluggish. Maybe you didn’t sleep well the night before and you find yourself yawning during meetings, or you have something stressful going on at home and it’s affecting your ability to stay focused on your tasks. Whatever the reason, it’s still possible to incorporate small habits and rituals into your day that can boost your energy and focus. And the good news is, it only takes 60 to 90 seconds to reset and re-energize yourself.
Here are five Microsteps to boost your energy during the day:
Drink a glass of water right when you wake up.
Before checking your phone, make a point to hydrate and replenish what was lost while sleeping. Starting your morning with hydration can set the tone for a more energizing day, and even encourage you to be more mindful of your hydration and nutrition habits when you’re at work. And don’t forget to take a sip whenever you feel fatigued later on.
Take a one-minute stretch break whenever you can.
One in four people spend more than eight hours a day sitting, according to research published in The Journal of the American Medical Association. And according to the CDC, all this uninterrupted time spent hunched over our work can leave us feeling stiff and achy, and can even affect our blood pressure and long-term health. To course correct, take time to stretch throughout the day. Stand up, change positions, stretch — anything to get your blood flowing. Taking a moment to move can help you reset and re-energize.
Start a conversation with a colleague who has a different background than you.
Inviting a teammate to share their experiences can help expand your perspective and better connect with your co-workers, which can be a powerful energy boost. When we can ask questions about someone else, listen without judgment, and get to know them, we can strengthen our bonds and help them feel a sense of belonging.
Focus on the rising and falling of your breath for 10 seconds.
Conscious breathing, even for a few moments, can activate your parasympathetic nervous system and bring you a deep sense of calm. One breathing technique that can help is called “box breathing,” which is used by Navy SEALs in times of stress. To start, expel all the air from your chest, and keep your lungs empty for four long counts. Inhale through your nose for four long counts, and hold the air in your lungs for four long counts. Then, exhale through your nose for four counts.
Choose an image that represents your “why” and place it near your workstation.
Having a physical joy trigger nearby can be a great way to boost your energy when you’re feeling stressed or lethargic. Maybe it’s a sticky note with an affirmation, or a family photo that you keep at your station. Every time you see it you’ll get a boost of joy and energy — and a reminder of why you do what you do.